Your rotation, on real dates.

Describe your schedule once. The page then shows your next fourteen days: which ones you work, when to be asleep, and where the caffeine cutoff lands on each. Free, printable, and it stays on this device.

What rotation do you work?

Pick the closest match. If yours changes week to week, choose rotating and set the days by hand.

When do you wake up?

The one number the schedule revolves around. Not the alarm in a perfect week - when you actually get up.

The wake time on the days you are on shift.

The wake time on your days off, honestly.

Free, no account

The weekly brief

One short email a week: what the research actually says about sleeping around a rotation, and what to do with it before your next shift.

One email a week. Unsubscribe anytime.

Questions about the schedule

How does the schedule manager know which days I work?

You pick your rotation and then pin it to the calendar once, either by naming the date your next shift starts or by saying which day of the cycle today is. From that one answer every following day is calculated, so a 24/48 anchored to a Friday puts you back on duty Monday, then Thursday, then Sunday. If your schedule has no fixed cycle, you set the next seven days by hand instead.

Where do the sleep times on each day come from?

From your two wake anchors. Every other time on the page is calculated backward from the anchor for that kind of day: the sleep target is eight hours before it, the caffeine cutoff is eight hours before the sleep target, wind-down starts sixty to ninety minutes before it, and the nap window sits four to five and a half hours after you wake. Nothing here is a fixed time of day.

What is a recovery day and why is it different from a day off?

A recovery day is the day you come off a block or a tour. It gets a shorter sleep held near your work-day anchor, one planned nap, and an early night, rather than a full sleep held to your rest-day anchor. Chasing a full eight hours on that morning is what steals the following night. The rest-day anchor belongs on the clear days after it.

Can I put this on my phone calendar?

Yes, and it only takes what you ask for. The export asks first - shifts, sleep blocks, or both, over the next seven or fourteen days - and downloads just that as a standard .ics file for Apple Calendar, Google Calendar and Outlook. The default is shifts only, so it never floods a calendar. Times are floating local times, so they stay correct if you travel. Printing the page gives you a one-page table instead.

Updated August 2026. General guidance for healthy adults, not medical advice.